3 practical examples of undulating periodization (plus 5 more real-world twists)

The big idea, then straight into examples

Undulating periodization just means this: instead of doing the same type of workout every time, you intentionally change intensity and volume from session to session while still chasing the same long-term goal.

Where a classic linear plan might go “light → medium → heavy” over months, undulating periodization goes “light day, heavy day, moderate day” within the same week (or even within the same workout).

Let’s start with three core, practical examples of undulating periodization that cover strength, muscle growth, and general fitness. Then we’ll stack on more real examples so you can see how flexible this style really is.

Example 1: 4-day upper/lower strength plan with undulating loads

This first example of undulating periodization is perfect if you lift 4 days per week and care about getting stronger without feeling wrecked all the time.

Weekly structure:

• Monday: Heavy Lower
• Tuesday: Heavy Upper
• Thursday: Volume Lower
• Friday: Volume Upper

Notice how the goal (get stronger) stays the same, but intensity and volume undulate during the week.

Heavy Lower (Monday)

• Back Squat: 5 sets of 3 reps at ~85–90% of 1RM
• Romanian Deadlift: 4 × 4–6 reps
• Walking Lunges: 3 × 8 steps per leg
• Core work: 3 × 30–45 seconds

Heavy Upper (Tuesday)

• Bench Press: 5 × 3 reps at ~85–90%
• Barbell Row: 4 × 4–6 reps
• Overhead Press: 3 × 5 reps
• Pull-ups (weighted if possible): 3 × 4–6 reps

On these heavy days, intensity is high, reps are low, and total sets are moderate. You’re focusing on max strength.

Volume Lower (Thursday)

• Front Squat: 4 × 8 reps at ~70–75%
• Hip Thrust: 4 × 10–12 reps
• Leg Curl: 3 × 12–15 reps
• Calf Raises: 3 × 15–20 reps

Volume Upper (Friday)

• Incline Dumbbell Press: 4 × 8–10 reps
• Lat Pulldown: 4 × 10–12 reps
• Dumbbell Shoulder Press: 3 × 10–12 reps
• Curls + Triceps Extensions: 3 supersets of 12–15 reps

Here the load is lighter, reps are higher, and volume is higher. You’re chasing hypertrophy and technique practice.

Run this for 6–8 weeks, and progress by:

• Adding 5–10 lb to heavy lifts when you hit all sets and reps
• Adding a rep or two on volume days before increasing weight

This is one of the best examples of undulating periodization because it’s simple, repeatable, and fits most intermediate lifters. The heavy days and volume days bounce back and forth, giving your joints and nervous system a break without losing intensity.

Example 2: 3-day full-body undulating plan for busy people

If you only have three days per week, this second example of undulating periodization shows how to rotate focus while still hitting full-body work each time.

Weekly structure:

• Monday: Strength-focused full body (low reps, heavy)
• Wednesday: Hypertrophy-focused full body (moderate reps)
• Friday: Power + conditioning full body (explosive + circuits)

Monday – Strength focus

• Back Squat: 5 × 3 reps
• Bench Press: 5 × 3 reps
• Bent-over Row: 4 × 4–5 reps
• Farmer’s Carry: 3 × 40–60 feet

Wednesday – Hypertrophy focus

• Front Squat or Leg Press: 4 × 8–10 reps
• Incline Dumbbell Press: 4 × 8–12 reps
• Seated Cable Row: 4 × 10–12 reps
• Lateral Raises + Hamstring Curls: 3 × 12–15 reps each

Friday – Power + conditioning

• Box Jump: 4 × 3–5 reps
• Kettlebell Swing: 4 × 8–10 reps
• Push-up variations: 3 × 10–15 reps
• 10–15 minutes of intervals (bike, rower, or running)

Now your weekly undulation isn’t just heavy vs light; it’s strength vs muscle vs power/conditioning. This is one of the most practical examples of 3 practical examples of undulating periodization for people who want to be generally fit, not just strong.

This style lines up well with current trends toward “concurrent training” (mixing strength and conditioning) that you’ll see discussed in research summaries from organizations like the National Strength and Conditioning Association (NSCA) and reviews indexed by the National Institutes of Health.

Example 3: Undulating powerlifting prep (daily undulating periodization)

For lifters chasing bigger squat, bench, and deadlift numbers, a classic daily undulating periodization (DUP) setup is a textbook example of undulating periodization in action.

Weekly structure (for each main lift):

• Day 1: Heavy (strength)
• Day 2: Volume (hypertrophy)
• Day 3: Power (speed)

Let’s use the squat as the clearest example of this third of our 3 practical examples of undulating periodization.

Squat Day 1 – Heavy

• Back Squat: 5 × 3 reps at ~85–90%
• Pause Squat: 3 × 3–4 reps
• Accessory: Hamstrings + core

Squat Day 2 – Volume

• Back Squat: 4 × 8 reps at ~70–75%
• Leg Press: 3 × 10–12 reps
• Split Squats: 3 × 8–10 reps per leg

Squat Day 3 – Power

• Speed Squat: 6 × 2 reps at ~60–65%, moved explosively
• Jumps or light Olympic lift variation: 4 × 3–5 reps

You’d mirror this pattern for bench and deadlift across the week. The undulation here is daily: heavy Monday, volume Wednesday, speed Friday. Research over the last decade, including work summarized by the NSCA, often shows that these undulating setups can be at least as effective as straight linear plans for strength gains, especially in trained lifters.

More real examples of undulating periodization you can steal

The phrase examples of 3 practical examples of undulating periodization shouldn’t box you into only three blueprints. Once you understand the pattern—change intensity and volume while keeping the goal—you can build lots of real examples that fit your life.

Here are several more real-world applications that expand on those first three.

Hypertrophy-focused undulating split for muscle gain

If your main goal is muscle, you can still use undulating periodization to stay fresh and avoid plateaus.

Weekly structure:

• Day 1: Push (heavy)
• Day 2: Pull (volume)
• Day 3: Legs (moderate)
• Day 4: Full-body pump (higher reps)

On Push Day, you might do:

• Bench Press: 5 × 4–5 reps
• Weighted Dips: 4 × 5–6 reps
• Heavy Overhead Press: 3 × 5 reps

On Pull Day, you flip the script:

• Lat Pulldown: 4 × 10–12 reps
• Chest-supported Row: 4 × 10–12 reps
• Face Pulls + Curls: 3 × 12–15 reps

Here the undulation is spread across muscle groups and days, but the principle is the same as in earlier examples of undulating periodization: some sessions hit heavy, others chase volume and metabolic stress.

Conditioning example: Runners using undulating weeks

Endurance athletes use undulating concepts all the time, even if they don’t call it that. Imagine a recreational runner training for a 10K with three runs per week:

• Tuesday: Intervals (e.g., 6 × 400 m at 5K pace with 2 minutes rest)
• Thursday: Tempo run (20 minutes at comfortably hard pace)
• Saturday: Long run (45–60 minutes easy)

Intensity undulates: hard intervals, moderate tempo, easy long run. Over time, you can also undulate weekly volume—for example, 3 weeks of building mileage, then 1 easier week. This pattern aligns with the general recommendations on progressive training and recovery you’ll see from sources like the American College of Sports Medicine and health-focused organizations such as Mayo Clinic.

General fitness example: 2-day undulating plan for beginners

Not everyone can train 4–5 days a week. Here’s a simple example of undulating periodization for someone lifting twice per week.

Day 1 – Strength emphasis

• Goblet Squat: 4 × 5 reps
• Dumbbell Bench Press: 4 × 5 reps
• One-arm Row: 4 × 5 reps
• Plank: 3 × 30–45 seconds

Day 2 – Volume + conditioning

• Bodyweight Squat or Leg Press: 3 × 10–12 reps
• Push-ups: 3 × 8–12 reps
• Lat Pulldown: 3 × 10–12 reps
• 10–15 minutes of brisk walking or cycling

Same movements, different rep ranges and training stress. That’s undulating periodization scaled for real life.

Intra-workout undulating example (changing intensity inside one session)

You can even undulate within a single workout. For example, a bench press day might look like this:

• Bench Press: 3 × 3 reps (heavy)
• Bench Press: 2 × 8 reps (lighter, higher reps)
• Close-grip Bench: 3 × 10 reps

Here, intensity and volume undulate from set to set, which is another creative way to apply these ideas. This is one of the best examples for lifters who like variety but want to keep things focused on one main lift per day.

How to choose the best examples for your goals

When you’re looking at different examples of 3 practical examples of undulating periodization (and all the extra variations we’ve added), it helps to match them to your training age, schedule, and priorities.

• If you’re new to lifting (under 1 year), the 2-day or 3-day full-body undulating examples include everything you need. Keep it simple: change reps and intensity through the week, stick with the same core lifts, and focus on good form.
• If you’re intermediate (1–3 years), the 4-day upper/lower split or the hypertrophy-focused split are probably the best examples for balancing strength and muscle.
• If you’re advanced or prepping for a meet, the powerlifting DUP setup is the most realistic example of undulating periodization you’ll see in serious strength circles.

No matter which plan you pick, remember the broader health context: your body responds to progressive overload plus recovery. Organizations like the CDC and NIH consistently emphasize gradual increases in training load, adequate rest, and listening to your body—principles that pair nicely with undulating periodization.

Simple progress rules for all these examples

To keep all these real examples of undulating periodization from turning into chaos, use a few simple rules:

• Increase weight only when you hit all prescribed sets and reps with solid technique.
• On heavy days, aim to leave 1–2 reps in the tank on most sets.
• On volume days, push closer to fatigue, but still avoid technical breakdown.
• Every 4th week, consider a slightly easier week: drop volume by 20–30% while keeping intensity similar.

These small adjustments let you run any of these examples of 3 practical examples of undulating periodization for months without stalling or feeling crushed.

FAQ: Common questions about undulating periodization

What are some quick examples of undulating periodization for beginners?

Two of the easiest examples include:

• A 3-day full-body plan with one heavy day (5 × 5), one moderate day (3 × 10), and one lighter, higher-rep day (3 × 12–15).
• A 2-day split where Day 1 uses low reps (4–6) and heavier weights, and Day 2 uses higher reps (10–12) with lighter weights and a short conditioning finisher.

Both options use the same core lifts but change intensity and volume during the week.

Can you give an example of undulating periodization for fat loss?

For fat loss, you might train three days per week:

• Day 1: Strength focus (full body, 4 × 5–6 reps)
• Day 2: Conditioning intervals (bike, rower, or running)
• Day 3: Volume lifting (full body, 3–4 × 10–12 reps)

Calories and daily activity do the heavy lifting for fat loss, but this style of undulating training helps you maintain muscle and performance while you’re in a deficit.

Are undulating plans better than linear plans?

“Better” depends on your context. Many studies suggest that undulating periodization can be at least as effective as linear periodization for strength and hypertrophy, and sometimes better for intermediate and advanced lifters who need more variation. For beginners, both approaches work well as long as you’re consistent, progressing slowly, and recovering between sessions.

How long should I follow one of these examples before changing?

Most people can run any of these examples of 3 practical examples of undulating periodization for 8–12 weeks before needing bigger changes. You can keep the same structure but rotate exercises (e.g., swap back squat for front squat) to refresh your training without throwing away the whole plan.

If you walk away with one thing, let it be this: undulating periodization is just planned variety with a purpose. Use these examples as templates, adjust the details to your body and schedule, and you’ll have a training style you can stick with for years, not just a 6-week experiment.